Look for a heavy single for the day then a Drop Set of 10 reps at 5-10 (women) /10-15 (men) more pounds than last week (1×10 @ +/- 70%).

B. WOD:

3 Sets For Times, resting 2:1

20 Box Jumps (24”/20”)

5 Back Squats @ 75-80% of 1RM Back Squat, from the rack.

*full class: stagger group, have plate changes ready & be ready to help your “rackmates” even if you want to momentarily pass out. Rest approximately twice as long as it took you to complete the set.

Tuesday, Aug. 23

A. Barbell Warm-Up: SNATCH FIRST PULL REVIEW!! Light Barbell with plates so you can set up adequately!! You may use technique bars.

5×3 Snatch First Pulls (stop right at the kneecap) + 1 Power Snatch. You will perform 3 Snatch first pulls with a 2second pause on each one at the knee; on the third rep you will perform a Power Snatch from the knee.

800m Run (after thirs speed bump, first set of stairs on the right, edificio de circulitos)

Rest 3 min.

600m Run. (second speed bump)

Rest 2 min.

400m Run (yellow sidewalk after first speed bump)

Rest 1 min.

200m Run (Door sign on black gate de La Posada Inn)

Keep track of your splits/Bring a watch.

Wednesday, Aug. 24

A. STRICT CHIN-UPS (WEIGHTED FOR UB SET OF 5): 5X5

Scaling options:

Work with a partner!! They can vary their assistance to the movement by supporting your feet (knees bent) or simply a hand between the Scaps to help guide or activate. You may also set up a barbell on a rack and use your own feet for support.